Strengthening the body's core is the key to fitness at any age. To that end, exercises to tighten the belly, while they won't necessarily get rid of your pot belly or pooch, will strengthen your core to help give you a leaner, more toned appearance. Exercises to strengthen your abdomen and other core muscles, as well as moderately intense aerobic activity, should be a part of your overall fitness plan, according to the Harvard Medical School Family Health Guide
Hollowing the Abs
This exercise will help you become fully aware of your abdominal muscles. Do it sitting or standing, lying on your back or on all-fours. Draw your belly in by tightening your abdominal muscles--imagine your belly button meeting your spine. Hold for 10 seconds, then release for 10 seconds. Work up to 10 repetitions. Breathe normally while you do this, but don't make the mistake of thinking that a deep breath is drawing your belly in; you must use your deeper abdominal muscles.
Pelvic Tilt
Tone your lower abs with pelvic exercises. To do a pelvic tilt, lie supine with your knees bent. Flatten the small of your back against the floor by tightening your buttocks and your abdominal muscles. This is a small, subtle movement. Do not lift your hips or back off the floor. Hold for 10 seconds and do several repetitions, working up to 15 or 20.
Pelvic Lift
For a pelvic lift, you do want to lift your hips off the floor. Lie on your back with your knees bent and your arms relaxed at your sides. Pressing your feet to the floor, tighten your lower abs and lift your hips and buttocks off the floor. Hold for a count of 10, rest and repeat. Do 10 repetitions.
Abdominal Crunch
Keeping proper form when doing crunches is important so that you don't injure your neck or back. Lie supine, with knees bent and arms crossed over your chest. Keep your lower back pressed to the floor. Exhale and contract your abs, curling your body up--imagine your rib cage being pulled toward your pelvis. Like the pelvic tilt, this is also a small movement; you need only lift your shoulders off the floor a few inches. Hold for 1 to 2 seconds. Keep your neck relaxed and your chin tucked toward your chest. Inhale as you slowly lower your torso back toward the floor. Repeat, working up to sets of 15. Throughout the exercise, make sure your feet stay on the floor and your lower back and hips also remain in contact with the floor.
Bicycle
A study commissioned by The American Council on Fitness found the bicycle maneuver topped the list of most effective abdominal exercises. Lie supine, keeping your lower back pressed to the floor. Place your hands lightly behind your head, so that your thumbs are behind your ears. Bring your knees up to about 45 degrees, and go through the motion of pedaling a bike. As your left knee comes up, cross your right elbow over your chest to touch it; as your right knee comes up, cross your left elbow over to touch it. Work up to two sets of 20. To boost intensity, extend your legs fully as you perform the bicycle maneuver.
Plank
Lie stomach down and rest on forearms set at 90 degrees. Tighten your abs and lift your body off the ground so you are balanced on your toes and forearms. Keep your body level--don't arch your back or let it sag. Don't let your tummy sag, either; keep your abdominal muscles tight. Hold for several seconds then lower yourself slowly. Work up to holding the plank position for one minute.
Side Plank
Start by lying on your right side, elbow at 90 degrees, left leg aligned over right and knees comfortably bent. As you exhale, tighten your abdominal muscles and lift your hips off the floor. Keep your knee in contact with floor, and keep your head, spine, and hips aligned. Hold for a few seconds then slowly lower yourself as you inhale. Repeat the exercise, lying on your left side. Work up to holding the up position for longer periods.
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